Monday, 03/23/20

Jomo CrossFit – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

Home WOD:

1). Warm-Up:

10 min for Quality,

25 Jumping Jacks

10 Pass Throughs (broom stick)

5 Push-Ups

2). Conditioning:

EMOM 30:

9 Burpees

15 Situps

40 Double Unders
Scaling & Info:

* Scale burpees down as needed

* Scale dubs w/ 30 sec of attempts or 60 singles

* If no Jump Rope, do 30 seconds of stair jumps or 6 inch hops.

B: Metcon (AMRAP – Reps)

Limited Equipment

Workout:

1). Warm-Up,

10 min Quality

25 Jumping Jacks

10 Pass Throughs

5 Push-Ups

2). Conditioning:

EMOM 30:

-9 Burpees

-40 Double Unders

-Choose a weighted movement:

8 Clean & Jerks (lightish)

12 DB C&J

or

15 KBs